While calorie counters may gravitate towards reduced fat peanut butters, there is no reason to fear the heart-healthy unsaturated fats in peanuts. Peanuts and peanut butter are associated with weight control and longevity, making this inexpensive plant protein a nutritious pantry staple.
That being said, many “no stir” peanut butters on the market (including reduced fat varieties) are riddled with unnecessary sugars and oils (often rainforest-disrupting palm oil). It is totally natural for the oils in peanut butter to separate, so if you have to stir it, thats a good sign!
My shopping tip is to look for nut butters with only peanuts and salt (if desired) on the ingredients, but that’s it! No sugars, no oils, no problem. They’re simply unnecessary. (This advice applies to other nut butters as well, like almond butter or cashew butter.)
Often, these nutritious nut butters are labeled as “natural,” but be careful — there aren’t really any standards for natural foods. For example, JIF and Skippy both have “natural” lines of peanut butter, yet all of those products still contain added sugars and oils. In fact, even Whole Foods Market carries some nut butters with these superfluous additives. It pays to read the ingredient listing!
To save you some time in the nut butter aisle, I’ve compiled a list of several of the most popular varieties of “peanut-only” peanut butter (without the hidden sugars and oils). Look for any of these at your local grocer, and rest assured that you aren’t getting any unnecessary sweeteners or stabilizers. Smooth or chunky, organic or conventional, plain or salted, and even with flaxseed, you’re sure to find a peanut butter that meets your needs!